Finding reliable First Watch nutrition information can be frustrating. Many diners want a fresh, healthy breakfast without having to guess calories, sodium, or ingredients. Unfortunately, most online sources show outdated numbers, incomplete data, or confusing details, leaving users unsure about what they are really eating.
This guide solves that problem by providing the latest First Watch nutrition menu, verified nutrition facts, and essential details in one place. You’ll find clear tables, category breakdowns, and expert explanations to make informed choices. Serving over 500,000 guests daily, First Watch attracts diners who want transparency and accuracy.
Read on to discover hidden insights, smarter meal swaps, and the First Watch Nutrition PDF.
See the Full First Watch Menu
Here is Seaconal Items Nutrition details from the First Watch Nutrition Menu Guide.
Menu Item Calories (cal) Calories from Fat Fat (g) Sat. Fat (g) Trans Fat (g) Cholesterol (mg) Sodium (mg) Carbs (g) Fiber (g) Sugars (g) Added Sugars (g) Protein (g) Allergens
Double Bacon Parmesan Hash 1010 650 73 26 0 495 2600 50 5 5 0 32 Egg, Milk, Soy, Wheat, Gluten, Mustard
Carne Asada Breakfast Tacos 1010 470 53 20 0 605 2150 69 13 7 1 54 Egg, Milk, Soy, Wheat, Gluten
Cinnamon Chip Pancake Breakfast 1470 800 90 50 0 595 1680 129 2 92 75 37 Egg, Milk, Soy, Wheat, Gluten
Tangerine Dream 260 100 12 11 0 5 45 38 0 32 11 2 Milk, Soy
Cheesecake Holey Donuts with Nutella® 1130 570 65 30 0 45 1290 124 5 73 68 12 Egg, Milk, Soy, Tree Nuts, Wheat, Gluten
Million Dollar Bacon 250 130 15 5 0 30 380 22 0 21 20 7 N/A
Holey Donuts 1000 450 51 24 0 25 1120 132 0 82 80 9 Egg, Milk, Soy, Wheat, Gluten
We will breakdown the Classics Nutrition information from the First Watch Nutrition Menu:
Menu Item Calories (cal) Calories from Fat Fat (g) Sat. Fat (g) Trans Fat (g) Cholesterol (mg) Sodium (mg) Carbs (g) Fiber (g) Sugars (g) Added Sugars (g) Protein (g) Allergens
The Traditional Breakfast 1000 530 59 16 0 455 2630 81 8 23 19 30 Egg, Milk, Soy, Wheat, Gluten
Tri-Fecta 940 440 50 20 0 490 1570 97 2 56 54 21 Egg, Milk, Soy, Wheat, Gluten
Biscuits & Turkey Sausage Gravy with Eggs 950 440 49 19 0 435 3260 99 6 8 14 25 Egg, Milk, Soy, Wheat, Celery, Gluten
Menu Item Calories (cal) Calories from Fat Fat (g) Sat. Fat (g) Trans Fat (g) Cholesterol (mg) Sodium (mg) Carbs (g) Fiber (g) Sugars (g) Added Sugars (g) Protein (g) Allergens
Chickichanga 1150 650 73 27 0 365 3310 81 10 7 1 38 Egg, Milk, Soy, Wheat, Celery, Gluten
Barbacoa Breakfast Tacos 1080 550 64 25 0 535 2130 70 12 6 1 49 Egg, Milk, Soy, Wheat, Gluten
Farm Stand Breakfast Tacos 1000 470 54 19 0 605 2290 70 13 5 1 52 Egg, Milk, Soy, Wheat, Celery, Gluten
Elevated Egg Sandwich 1060 600 67 17 0 255 2780 88 8 9 5 26 Egg, Milk, Soy, Wheat, Gluten, Mustard
Menu Item Calories (cal) Calories from Fat Fat (g) Sat. Fat (g) Trans Fat (g) Cholesterol (mg) Sodium (mg) Carbs (g) Fiber (g) Sugars (g) Added Sugars (g) Protein (g) Allergens
Multigrain Pancake 670 260 29 12 0 130 860 92 2 55 52 10 Egg, Milk, Soy, Wheat, Gluten
Lemon Ricotta Pancakes 1250 470 53 25 0 335 1630 170 5 92 80 23 Egg, Milk, Soy, Wheat, Gluten
Belgian Waffle 590 170 20 9 0 35 1000 96 2 55 54 2 Egg, Milk, Soy, Wheat, Gluten
Strawberry Tres Leches French Toast 990 220 25 11 0 400 840 168 5 119 105 22 Egg, Milk, Soy, Wheat, Gluten
Floridian French Toast 820 170 20 6 0 390 580 142 8 85 59 21 Egg, Milk, Wheat, Gluten
French Toast 740 240 27 9 0 390 650 103 3 63 59 19 Egg, Milk, Soy, Wheat, Gluten
Menu Item Calories (cal) Calories from Fat Fat (g) Sat. Fat (g) Trans Fat (g) Cholesterol (mg) Sodium (mg) Carbs (g) Fiber (g) Sugars (g) Added Sugars (g) Protein (g) Allergens
Avocado Toast 580 360 39 9 0 425 1290 38 14 7 4 24 Egg, Milk, Soy, Wheat, Gluten
Sunrise Granola Bowl 930 310 35 6 0 90 460 123 6 78 49 29 Egg, Milk, Tree Nuts, Wheat, Gluten
Steel-Cut Oatmeal 995 320 36 7 0 84 405 155 11 73 57 20 Egg, Milk, Tree Nuts, Wheat, Gluten
A.M. Superfoods Bowl 900 460 52 22 0 0 1085 95 18 48 31 22 Tree Nuts, Wheat, Gluten
Power Wrap 500 100 11 3 0 25 950 63 5 19 0 37 Egg, Milk, Soy, Wheat, Gluten
Healthy Turkey 480 105 12 4 0 50 1590 47 4 24 19 49 Egg, Milk, Soy, Wheat, Gluten
Tri-Athlete 450 65 8 0 0 0 840 67 7 41 19 31 Egg, Soy, Wheat, Gluten
Menu Item Calories (cal) Calories from Fat Fat (g) Sat. Fat (g) Trans Fat (g) Cholesterol (mg) Sodium (mg) Carbs (g) Fiber (g) Sugars (g) Added Sugars (g) Protein (g) Allergens
Farmhouse Hash 1250 710 80 23 0 470 2890 92 13 25 19 37 Egg, Milk, Soy, Wheat, Gluten
Market Hash 1180 660 74 24 0 460 2870 87 9 25 19 33 Egg, Milk, Soy, Wheat, Gluten
Menu Item Calories (cal) Calories from Fat Fat (g) Sat. Fat (g) Trans Fat (g) Cholesterol (mg) Sodium (mg) Carbs (g) Fiber (g) Sugars (g) Added Sugars (g) Protein (g) Allergens
Power Breakfast Bowl 860 550 63 16 0 470 1340 42 5 4 1 33 Egg, Milk, Soy, Celery, Mustard
Pesto Chicken Power Bowl 650 330 38 6 0 90 1350 52 7 3 0 31 Egg, Milk, Soy, Celery, Mustard
Barbacoa Chilaquiles Breakfast Bowl 1290 700 79 29 0 540 3300 91 14 8 3 52 Egg, Milk, Soy
Menu Item Calories (cal) Calories from Fat Fat (g) Sat. Fat (g) Trans Fat (g) Cholesterol (mg) Sodium (mg) Carbs (g) Fiber (g) Sugars (g) Added Sugars (g) Protein (g) Allergens
Bacado Omelet 1140 710 81 29 0 835 1285 53 10 26 19 45 Egg, Milk, Soy, Wheat, Gluten, Mustard
Chile Chorizo Omelet 1130 690 79 28 0 835 1445 56 11 27 20 45 Egg, Milk, Soy, Wheat, Gluten, Mustard
The Works Omelet 1120 680 78 29 0 855 1445 50 6 26 19 48 Egg, Milk, Soy, Wheat, Celery, Gluten, Mustard
Read Also: First Watch Lunch Menu With Prices
Menu Item Calories (cal) Calories from Fat Fat (g) Sat. Fat (g) Trans Fat (g) Cholesterol (mg) Sodium (mg) Carbs (g) Fiber (g) Sugars (g) Added Sugars (g) Protein (g) Allergens
Frittata Rustica 760 430 50 18 0 810 1305 38 4 5 0 42 Egg, Milk, Soy, Wheat, Gluten, Mustard
Smoked Salmon and Roasted Vegetable Frittata 710 390 46 16 0 810 1365 32 4 6 0 39 Egg, Fish, Milk, Soy, Wheat, Gluten, Mustard
Menu Item Calories (cal) Calories from Fat Fat (g) Sat. Fat (g) Trans Fat (g) Cholesterol (mg) Sodium (mg) Carbs (g) Fiber (g) Sugars (g) Added Sugars (g) Protein (g) Allergens
Classic Benedict 660 300 35 12 0 530 2035 42 4 9 3 42 Egg, Milk, Soy, Wheat, Celery, Gluten, Mustard
BLT Benedict 640 370 42 13 0 455 1065 42 6 6 0 24 Egg, Milk, Soy, Wheat, Gluten, Mustard
Smoked Salmon Benedict 570 250 29 9 0 455 1495 43 5 7 0 32 Egg, Fish, Milk, Soy, Wheat, Gluten, Mustard
Menu Item Calories (cal) Calories from Fat Fat (g) Sat. Fat (g) Trans Fat (g) Cholesterol (mg) Sodium (mg) Carbs (g) Fiber (g) Sugars (g) Added Sugars (g) Protein (g) Allergens
Monterey Club 1070 570 66 18 0 125 2425 72 10 7 1 50 Egg, Milk, Wheat, Gluten, Mustard
Market Veggie 700 380 43 9 0 25 1045 57 11 14 8 23 Egg, Milk, Soy, Wheat, Gluten, Mustard
Roast Beef & Havarti 1120 600 68 23 0 120 2745 75 6 12 7 47 Egg, Milk, Soy, Wheat, Gluten, Mustard
Ham and Gruyere Melt 890 470 53 17 0 215 2375 58 5 15 11 44 Egg, Milk, Soy, Wheat, Celery, Gluten, Mustard
BLTE 1070 650 74 21 0 505 1445 58 13 16 8 46 Egg, Milk, Soy, Wheat, Gluten, Mustard
Veggie Burger 800 350 40 9 0 10 1485 85 13 12 5 27 Egg, Milk, Soy, Wheat, Gluten, Mustard
Baja Turkey Burger 900 490 56 17 0 105 1245 60 10 11 5 46 Egg, Milk, Soy, Wheat, Gluten, Mustard
Menu Item Calories (cal) Calories from Fat Fat (g) Sat. Fat (g) Trans Fat (g) Cholesterol (mg) Sodium (mg) Carbs (g) Fiber (g) Sugars (g) Added Sugars (g) Protein (g) Allergens
Kale & Berry Salad 940 580 66 12 0 75 1290 63 12 13 0 30 Milk, Soy, Tree Nuts, Wheat, Gluten, Mustard
Cobb Salad 820 510 59 16 0 285 1480 43 11 10 0 31 Egg, Milk, Soy, Wheat, Gluten, Mustard
Sweet Honey Pecan Salad 980 480 55 11 0 85 1520 91 14 48 39 33 Milk, Soy, Tree Nuts, Wheat, Gluten, Mustard
Chicken Avocado Chop Salad 770 390 45 9 0 70 1360 68 10 9 6 28 Milk, Soy, Wheat, Gluten, Mustard
Menu Item Calories (cal) Calories from Fat Fat (g) Sat. Fat (g) Trans Fat (g) Cholesterol (mg) Sodium (mg) Carbs (g) Fiber (g) Sugars (g) Added Sugars (g) Protein (g) Allergens
Morning Meditation 140 0 0 0 0 0 20 36 0 30 20 1 N/A
Kale Tonic 130 0 0 0 0 0 30 32 2 20 0 4 N/A
Purple Haze 230 0 0 0 0 0 10 61 1 54 53 0 N/A
Visit Also: First Watch Juices Menu
Menu Item Calories (cal) Calories from Fat Fat (g) Sat. Fat (g) Trans Fat (g) Cholesterol (mg) Sodium (mg) Carbs (g) Fiber (g) Sugars (g) Added Sugars (g) Protein (g) Allergens
Original Iced Coffee 210 50 6 4 0 20 130 29 0 28 14 9 Milk
Mint Mocha Iced Coffee 370 120 14 11 0 20 130 54 2 50 38 8 Milk, Soy
Honey Caramel Crunch Iced Coffee 440 130 14 11 0 25 270 73 0 70 57 8 Milk, Soy, Tree Nuts
Read Also: First Watch Iced Coffee Menu
Menu Item Calories (cal) Calories from Fat Fat (g) Sat. Fat (g) Trans Fat (g) Cholesterol (mg) Sodium (mg) Carbs (g) Fiber (g) Sugars (g) Added Sugars (g) Protein (g) Allergens
Chicken and Wild Rice Soup – Bowl 160 45 5 2 0 25 750 22 0 2 1 6 Milk, Celery
Chicken and Wild Rice Soup – Cup 120 35 4 2 0 20 560 17 0 1 1 5 Milk, Celery
Clam Chowder – Bowl 240 130 14 8 0 50 980 22 2 2 0 7 Fish, Milk, Wheat, Celery, Gluten
Clam Chowder – Cup 180 90 11 6 0 40 730 16 2 2 0 5 Fish, Milk, Wheat, Celery, Gluten
Broccoli Cheddar – Bowl 240 170 19 11 1 60 990 10 0 4 1 6 Milk, Soy, Wheat, Gluten, Mustard
Broccoli Cheddar – Cup 180 130 14 8 0 45 740 8 0 3 1 5 Milk, Soy, Wheat, Gluten, Mustard
Market Vegetable Soup – Bowl 100 20 2 0 0 0 910 17 3 6 0 3 Soy, Celery, Mustard
Market Vegetable Soup – Cup 80 15 2 0 0 0 680 13 2 5 0 2 Soy, Celery, Mustard
Italian Wedding Soup – Bowl 130 40 5 2 0 10 1100 12 1 2 1 5 Egg, Milk, Soy, Wheat, Celery, Gluten
Italian Wedding Soup – Cup 100 30 4 2 0 10 830 9 0 1 1 4 Egg, Milk, Soy, Wheat, Celery, Gluten
Crackers – Cup 25 0 1 0 0 0 90 5 0 0 0 1 Soy, Wheat, Gluten
Crackers – Bowl 50 10 1 0 0 0 180 10 0 0 0 2 Soy, Wheat, Gluten
Menu Item Calories (cal) Calories from Fat Fat (g) Sat. Fat (g) Trans Fat (g) Cholesterol (mg) Sodium (mg) Carbs (g) Fiber (g) Sugars (g) Added Sugars (g) Protein (g) Allergens
Million Dollar Bloody Mary 220 35 4 2 0 5 860 11 0 7 5 4 Fish, Celery
Cinnamon Toast Cereal Milk 230 10 1 0 0 0 20 37 0 33 32 1 N/A
Blackberry Bramble Sangria 490 0 0 0 0 0 25 53 2 40 26 1 N/A
Mimosa 220 0 0 0 0 0 0 27 0 21 14 0 N/A
Spiked Lavender Lemonade 250 0 0 0 0 0 0 32 0 28 27 0 N/A
Pomegranate Sunrise 340 0 0 0 0 0 0 37 0 31 22 0 N/A
Menu Item Calories (cal) Calories from Fat Fat (g) Sat. Fat (g) Trans Fat (g) Cholesterol (mg) Sodium (mg) Carbs (g) Fiber (g) Sugars (g) Added Sugars (g) Protein (g) Allergens
Project Sunrise Coffee 0 0 0 0 0 0 0 0 0 0 0 0 N/A
Decaf Coffee 0 0 0 0 0 0 0 0 0 0 0 0 N/A
Cold Brew Coffee 15 0 0 0 0 0 10 3 0 0 0 1 N/A
Herbal Tea 0 0 0 0 0 0 0 0 0 0 0 0 N/A
Fresh-Brewed Iced Tea (Unsweetened) 0 0 0 0 0 0 5 1 0 0 0 0 N/A
Fresh-Brewed Iced Tea (Sweetened) 60 0 0 0 0 0 10 15 0 14 14 0 N/A
Fresh-Brewed Iced Tea (Blackberry) 80 0 0 0 0 0 10 19 0 17 17 0 N/A
Hot Chocolate 250 50 5 5 0 15 310 23 0 46 42 1 Milk, Soy
Reduced-fat Milk 230 80 9 6 0 35 220 22 0 23 0 15 Milk
Chocolate Milk (Small) 200 40 5 3 0 15 100 36 2 34 23 8 Milk
Oat Milk (Small) 150 80 9 1 0 0 105 16 1 7 7 2 N/A
Oat Milk (Large) 280 150 17 2 0 0 200 30 2 13 13 4 N/A
100% Cold Squeezed Orange Juice (Small) 110 0 0 0 0 0 0 26 0 21 0 2 N/A
100% Cold Squeezed Orange Juice (Large) 210 10 1 0 0 0 0 48 0 39 0 3 N/A
Grapefruit Juice (Small) 100 0 0 0 0 0 35 25 0 25 0 0 N/A
Grapefruit Juice (Large) 190 0 0 0 0 0 70 46 0 46 0 0 N/A
Apple Juice (Small) 110 0 0 0 0 0 35 28 0 28 0 0 N/A
Apple Juice (Large) 210 0 0 0 0 0 65 53 0 53 0 0 N/A
Cranberry Juice (Small) 110 0 0 0 0 0 15 28 0 28 0 0 N/A
Cranberry Juice (Large) 210 0 0 0 0 0 30 53 0 53 0 0 N/A
Kid’s Menu
Menu Item Calories (cal) Calories from Fat Fat (g) Sat. Fat (g) Trans Fat (g) Cholesterol (mg) Sodium (mg) Carbs (g) Fiber (g) Sugars (g) Added Sugars (g) Protein (g) Allergens
Bacon & Egg 400 150 17 6 0 225 580 47 3 17 1 15 Egg, Milk, Soy, Wheat, Gluten
Chocolate Chip Pancake 870 380 43 19 0 145 1050 105 3 67 63 14 Egg, Milk, Soy, Wheat, Gluten
Half Waffle 520 190 22 9 0 35 760 75 2 51 43 5 Egg, Milk, Soy, Wheat, Gluten
French Toast 590 220 25 9 0 210 550 76 2 55 46 13 Egg, Milk, Soy, Wheat, Gluten
Grilled Cheese 810 400 45 19 0 50 1130 75 4 18 1 22 Milk, Soy, Wheat, Gluten
Steel-Cut Oatmeal 300 80 9 3 0 35 290 45 6 11 1 14 Wheat, Gluten
Granola Bowl 520 120 13 2 0 5 360 81 7 30 15 19 Milk, Tree Nuts, Wheat, Gluten
Menu Item Calories (cal) Calories from Fat Fat (g) Sat. Fat (g) Trans Fat (g) Cholesterol (mg) Sodium (mg) Carbs (g) Fiber (g) Sugars (g) Added Sugars (g) Protein (g) Allergens
Million Dollar Potatoes 460 220 25 6 0 20 2130 49 4 6 3 7 Milk, Soy, Wheat, Gluten
Bob's Red Mill Buttered Grits 180 80 9 3 0 0 790 21 1 0 0 2 Milk, Soy
Bob's Red Mill Cheesy Grits 180 60 7 4 0 20 910 22 1 0 0 8 Milk
Seasonal Fruit 80 0 0 0 0 0 0 21 2 16 0 1 N/A
Fresh, Seasoned Potatoes 320 130 14 1 0 0 1720 42 4 2 0 3 N/A
Biscuits & Gravy 440 170 20 12 0 10 1340 56 2 5 4 9 Milk, Soy, Wheat, Celery, Gluten
Whole Grain Artisan Toast 330 130 15 4 0 0 340 38 4 20 19 8 Milk, Soy, Wheat, Gluten
English Muffin 330 110 13 4 0 0 280 45 1 16 16 5 Milk, Soy, Wheat, Gluten
Gluten-free Toast 150 15 2 0 0 0 125 32 2 17 17 0 N/A
Freshly Baked Blueberry Muffin 460 210 24 4 0 80 360 4 0 32 30 6 Egg, Milk, Wheat, Gluten
Hardwood Smoked Bacon 160 130 15 5 0 30 370 0 0 0 0 6 N/A
Smoked Ham 160 50 6 2 0 80 1060 3 0 3 3 20 Celery
Chicken Apple Sausage Patty 180 110 12 4 0 70 560 4 0 2 2 16 N/A
Turkey Sausage 220 140 16 4 0 80 780 0 0 0 0 18 N/A
Lemon-Dressed Organic Mixed Greens 270 40 5 1 0 0 65 5 2 2 0 1 Mustard
One Cage-Free Egg 120 90 10 4 0 210 125 0 0 0 0 6 Egg, Milk, Soy
Bowl of Tomato Basil Soup 180 110 12 5 0 20 840 15 3 9 1 3 Milk, Soy, Wheat, Celery, Gluten
Cup of Tomato Basil Soup 140 80 9 4 0 15 630 11 0 6 1 2 Milk, Soy, Wheat, Celery, Gluten
Two For You Menu
Menu Item Calories (cal) Calories from Fat Fat (g) Sat. Fat (g) Trans Fat (g) Cholesterol (mg) Sodium (mg) Carbs (g) Fiber (g) Sugars (g) Added Sugars (g) Protein (g) Allergens
Monterey Club Sandwich (Half) 500 270 30 8 0 65 1180 34 4 3 1 25 Egg, Milk, Wheat, Gluten, Mustard
Market Veggie Sandwich (Half) 320 170 19 4 0 10 490 26 5 6 4 11 Egg, Milk, Soy, Wheat, Gluten, Mustard
Roast Beef & Havarti Sandwich (Half) 530 280 32 11 0 60 1330 35 2 5 3 23 Egg, Milk, Soy, Wheat, Gluten, Mustard
Ham & Gruyere Melt (Half) 410 210 24 8 0 110 1150 26 1 6 6 21 Egg, Milk, Soy, Wheat, Celery, Gluten, Mustard
Kale & Berry Salad (Half Salad with Dressing) 410 270 31 5 0 35 470 22 6 6 0 14 Milk, Tree Nuts, Mustard
Cobb Salad (Half Salad with Dressing) 350 240 27 8 0 145 560 13 5 5 0 14 Egg, Milk, Mustard
Sweet Honey Pecan Salad (Half Salad with Dressing) 430 220 25 5 0 40 580 36 7 24 20 15 Milk, Tree Nuts, Mustard
Chicken Avocado Chop Salad (Half Salad with Dressing) 330 180 20 4 0 35 500 25 5 5 3 12 Milk, Mustard
Conclusion Understanding First Watch nutrition Menu is easier than ever with this guide. From calories and protein to allergens and vegan options, you now have a clear, trustworthy source for every menu category.
Whether you want a low-calorie breakfast, a high-protein meal, or a plant-based option, the First Watch nutrition menu and PDF provide the data you need. Using the official tools ensures accuracy and safety, especially for allergen-sensitive diners.
Next time you order, you can make confident choices. You no longer need to guess how many calories are in your omelet or how much protein is in your bowl. With this information, healthy dining at First Watch becomes simple, enjoyable, and personalized.
Check Also: First Watch Sandwiches Menu Prices, Calories & Customizations
Official numbers from the First Watch nutrition menu and PDF are accurate based on standard portion sizes and lab-tested values. Minor variations may occur due to regional ingredients or seasonal menu changes.
